CrossFit Evergreen – CrossFit
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.
A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us *options*.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into a better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.
Handstand Walk Conditioning (AMRAP – Reps)
Handstand Walk Conditioning
On the 1:30 x 8 Sets:
12/9 Calorie Echo Bike
Max Distance Handstand Walk
– Use 5ft. Segments up to 50ft. long.
– Athletes must complete at least 5ft. unbroken for rep to count.
– Score: Total 5 foot segments completed. Every 5 ft = 1 Rep.
Prep
Practice Round:
5 Cal Bike
5ft. HSW
Modifications
12/9 CALORIE ECHO BIKE
– 12/9 Calorie Ski, Assault Bike, or Air Run
– 15/12 Calories On Bike Erg or Rower
– 200m Run
– 12 Burpees
HANDSTAND WALK
– Wall Walks
– Double Dumbbell Overhead Carry
– handstand hold – every 10 sec = 1 rep
“Moneyball” (Time)
“Moneyball”
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
Box:MRx: Step Ups 24/20,
Rx: 24/20 NO REBOUNDING
Wallball: MRx: 14/10, Rx: 20/14
Dumbbells: MRx: 40/25, Rx: 50/35
– Conditioning Category: Threshold
– Wallballs: Athletes should be able to complete 7 or more reps at a time on the sets of 21, 5 or more on the sets of 15, and 3 or more on the sets of 9.
– Box Jumps: Athletes are required to step down off the box.
– Farmers Carry: Athletes should be able to complete the farmers carries in less than 2:00 each round.
– Score: Time
– If you are confident in your wallball capacity, let’s see if we can hold on for unbroken sets and use the box jumps as a pacer.
– If wallballs are not in your wheel house, break these right form the start. Still use the box jumps as a pacer.
– Short bursts of farmers carries will help in managing shoulder and grip fatigue. When the dumbbells were in hand, stay low and move fast.
– Be mindful of your breaks here. Lots of time can tick away with super long breaks. Count in your head when you break to help you have some urgency to get back to work.
Prep
Practice Round:
6-4-2
Wallballs
Box Jumps
Into:
50m Farmers Carry
Modifications
WALLBALLS
– Reduce Loading
– Single Dumbbell Thrusters
BOX JUMPS
– Reduce Box Height
– Step-Ups
– Broad Jumps
FARMERS CARRY
– Reduce Loading
– Sub Kettlebells
– 15 x 10m Farmers Carry Shuttles